Exercise Not Only Burns Fat it Also Suppresses Appetite

Posted on December 15, 2008. Filed under: Fitness, weightloss, wellbeing | Tags: , , , , |

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Exercising for 1 hour has been shown to suppress two important appetite hormones and leave you feeling satiated earlier and hungy less often. The researchers found that aerobic exercise works much more effiently as an appeitite suppressant than resistance exercise, this could lead us to a better explanation of why we get hungier when we are veg-ing out than when we are busy.

So we now have another reason to exercise 1. burn the fat 2. suppress the urge to eat along with all the other benefits of exercising that keep you healthier and living longer.

ScienceDaily (Dec. 11, 2008) — “A vigorous 60-minute workout on a treadmill affects the release of two key appetite hormones, ghrelin and peptide YY, while 90 minutes of weight lifting affects the level of only ghrelin, according to a new study. Taken together, the research shows that aerobic exercise is better at suppressing appetite than non-aerobic exercise and provides a possible explanation for how that happens.”

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Resitance Training Proved To Aid in Glucose Control in Diabetes

Posted on November 3, 2008. Filed under: Fitness, health, weightloss | Tags: , , , , , , , |

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An article in Medical News Today about a new research study done on diabetes has shown that resistance training in combination with traditionally used aerobic training can help diabets gain control over their blood glucose levels faster and with more efficiency.

What does this mean? Basically diabetic people are “Starved of movement.” as one Robin Marcus, spokesperson for the American Physical Therapy Association. Movement is key to regaining control of your blood sugar and managing your diabetes more efficicently, to the point where you may even be able to stop your medication.

“Although aerobic exercise is still key in treating diabetes, it should not be used in isolation,” Marcus observes. “As people age, they lose muscle mass and, subsequently, mobility, resulting in a greater risk of falls. Adding resistance training to the diabetes treatment regimen leads to improved thigh lean tissue which, in turn, may be an important way for patients to increase resting metabolic rate, protein reserve, exercise tolerance, and functional mobility, she notes.”

One of the easiest ways to get started on resistance training is to use a Vibration Platform, no matter how unfit or fit you are just standing on the machine for just 10 minutes a day can give you the equivalent of a 40 minute workout. Using movements to boost your workout as you regain your fitness only enhances the effect of the vibration on your muscles and builds strength and flexibility at the same time as boosting your stamina. Get started today.

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Maintaining Moderate Exercise Levels Keeps Elderly Out Of Bed

Posted on September 14, 2008. Filed under: Fitness, wellbeing | Tags: , , , |

Are you getting a little older? I know I am, researchers have proved that people in their 40’s and 50’s need to keep fit. Not with lots of heavy or hard hitting exercise but with regular low to moderate exercise on a daily basis.

What is low to moderate exercise? A daily 30 minute walk, a 15 to 20 minute swim, a bike ride anything really that gets you moving for more than 20 minutes straight.  It’s ok you don’t have to do aerobics unless you really want to. I must admit I am not a fan of structured aerobics myself, I would much rather dance and right there is another fun way to get some moderate exercise.

Doctors have found that keeping up an exercise regime not only keeps you fitter, it boosts your immunity and improves your quality of life, allowing you to enjoy life for much longer,

“Maintaining muscle performance and arresting muscle wastage can offer older people real improvements in their quality of life,” says Dr Gladys Pearson, who led the research. “Though we still need to assess precisely what level of exercise gives the best results, we believe we’ve shown that regular low-resistance exercise complemented by the right nutritional supplements could boost the well-being of the UK’s ageing population.” Engineering and Physical Sciences Council (Physorg.com)

I know that as I age, I will have to be even more attentive to the amount of exercise I get, I walk, dance in the privacy of my living room, and I use my vibration platform daily for at least 10 minutes. When I get a chance to do some other form of exercise I only use it once in the mornings, but if it is raining I jump onto my platform twice about an hour and a half after lunch. This way no matter how I am feeling I can just stand there and let the platform do the work for me. It’s a bit like cheating 🙂 and I am losing weight on a daily basis without even trying!

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How to Build Muscle Without Overdoing it.

Posted on March 3, 2008. Filed under: Fitness, wellbeing | Tags: , , , , , , , |

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§ Resistance training is probably the easiest and most common form of exercise to increase muscle. No brainer I guess!

§ Allow enough time for recovery. That means getting enough rest, and allowing enough time between workouts for your muscles to restore and strengthen. Experiment around to find out what will be the best recovery time for you. Anywhere from 2 days to 1 week before training the same body parts again is common.

§ Try splitting different days up into different body parts if you like. This will allow you to do more on each body part in each session and shortens the time you spend in the gym. The catch is that you’ll have to visit the gym more often to cover your whole body.

§ Focus on compound exercises involving larger muscle groups and movement by 2 joints rather than isolation exercises that concentrate on specific and smaller muscles and movements over one joint. For example, bench presses are better for building muscle than lots of smaller pec exercises. Squats are better than doing leg extensions. This may mean you may not need to spend too much time with isolation exercises such as bicep curls and tricep pushdowns. Far too often we see people doing as much for their biceps and triceps (which are small muscle groups) as they would for their chest, back and legs (the bigger, major muscle groups. Not only that, but when performing exercises for the large muscle groups, you work the smaller ones at the same time. So effectively, you could be doing more for your smaller muscles, than you do for you bigger ones when you start to isolate! Now that doesn’t make sense does it??

§ Keep your workouts short and intense. One of the classic muscle building tips. 45mins is an ideal time to spend on a weights only workout. Obviously if you have more body parts to cover in a session it may take a little longer, but 1hr is more than enough. It is fine to spend half an hr to 45 mins. In fact I recommend. Not only is it a scientific fact that workouts of this duration are ideal for muscle growth, but it also aids as a mental bonus when you know all you have to do is spend 45 mins in the gym. A lot easier to have an intense workout for 45 mins than it is for 2 hrs!

§ Build Your Core! It is especially common to leave abs and lower back (core) until the end of a workout as an after thought. Your body works in synergy and that includes your core supporting your body in motion. If you are getting stronger at the extremities (arms, legs) and your core can’t support because it isn’t strengthening at a similar rate as the rest of your body, then something has to give, next thing you know Ooops! a slipped disc.

§ Guys, don’t neglect your legs! Not only will it keep you in proportion, but it helps the rest of your body’s ability to grow muscle. Shapely legs set everything else off.

§ Take some time off. Take a week off every 8-12 weeks. Your mind and body both need time to rejuvenate. Sometimes taking time off is one of the hardest things to do, but when you push through it, you’ll find it will give you great recovery, longevity with training, and mental rest.

§ Work out what works for YOU. You’ll get lots of advice and read a lot of conflicting information as to what is the best amount of reps or sets to do to build muscle. Well here’s the best piece of advice I can give… EXPERIMENT! Try reps of 4-6, 6-8, 8-12 and 12-15. What’s more important is to keep making progressive improvements over time. You do that by increasing the weight, or increasing the reps or sets. Your body will naturally increase in strength and muscle, and you will be forcing it to do so by making gradual changes!

§ Take care when following professional bodybuilder muscle building tips and routines. In many circumstances (many many!!) professional body builders can train differently to the average person because certain artificial substances aid in recovery and growth. If you are not eating, recovering, possess the same freakish genetic gifts, and doing the same substance program that they are doing, why would you follow the same training advice. Training will compliment everything else (including genetics), so train within your means. Experiment and see what works.

§ Making sure you’re eating properly to compliment your training is crucial. This is one of the best muscle building tips I can give you. To consistently put on lean muscle, and avoid putting on fat or not putting on any weight at all, take control of your eating habits. Don’t let you hard work in the gym go to waste.

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